PUSH-as-Rx ®™ Wellness Exercise & Fitness

Ethan Padilla arrived to Push-as-Rx ®™ with a different set of goals in mind but his plans changed. Despite this, he continued training and with time became a trainer at Push as Rx. Ethan’s life changed as he enjoyed training and building the self-confidence of others through his training. Ethan Padilla is proud of seeing the positive impact he has created on his athletes at Push-as-Rx ®.
  
PUSH-as-Rx ®™ is leading the field with laser focus supporting our youth sport programs.  The PUSH-as-Rx ®™ System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics.

Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team.  Immediately, we adjust our methods for our athletes in order to optimize performance.  This highly adaptive system with continual dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times.

Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.  PUSH-as-Rx ®™ offers specialized extreme performance enhancements to our athletes no matter the age.
Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ® 915-203-8122
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Information: Dr. Alex Jimenez – Chiropractor: 915-850-0900
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Christian Ordaz, state champion wrestler, gained the conditioning he needed to become stronger at Push-as-Rx ®™. He enjoys the type of training he’s received at Push as Rx, both physically and mentally alike.

To Christian, all the trainers are like friends, where they push you on different levels, knowing just the right ways of breaking the exercises down so their athletes are able to compete at higher levels.

PUSH-as-Rx ®™ is leading the field with laser focus supporting our youth sport programs.  The PUSH-as-Rx ®™ System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics.

Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team.  Immediately, we adjust our methods for our athletes in order to optimize performance. 

This highly adaptive system with continual dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.  PUSH-as-Rx ®™ offers specialized extreme performance enhancements to our athletes no matter the age.

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ® 915-203-8122
Facebook: https://www.facebook.com/crossfitelpa…
PUSH-as-Rx: http://www.push4fitness.com/coaches/

Information: Dr. Alex Jimenez – Chiropractor: 915-850-0900
Linked In: https://www.linkedin.com/in/dralexjim…
Pinterest: https://www.pinterest.com/dralexjimenez/

PUSH-as-Rx ®™: 915-203-8122

Mike Quinones started playing football and wrestling at the age of 8 years old where he received many injuries in his young age. He then became involved with Dr. Jimenez, who helped rehabilitate him back to health and introduced him to Danny.

Determined to build his strength and speed to match the athletes of the competing teams, Mike Quinones began training at Push-as-Rx ®™ and trained over his limits. Push as Rx helped Mike reach his goals of becoming a great team player.
 
PUSH-as-Rx ®™ is leading the field with laser focus supporting our youth sport programs. The PUSH-as-Rx ®™ System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes.

At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team.

Immediately, we adjust our methods for our athletes in order to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times.

Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx ®™ offers specialized extreme performance enhancements to our athletes no matter the age.

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ®

Facebook: https://www.facebook.com/crossfitelpa…
PUSH-as-Rx: http://www.push4fitness.com/coaches/

Information: Dr. Alex Jimenez – Chiropractor: 915-850-0900

Linked In: https://www.linkedin.com/in/dralexjim…
Pinterest: https://www.pinterest.com/dralexjimenez/

Doctor of Chiropractic, Dr. Alexander Jimenez and PUSH as Rx Owner/Exercise Physiologist Daniel Alvarado discuss calisthenics or (gymnastic exercises to achieve bodily fitness and grace of movement.)

You’re not far off when thinking of calisthenics, in case you possess a mental picture of the military performing jumping jacks to cadence. The truth is , though, that calisthenics exercises are rooted much deeper in history, dating back all the way to ancient Greece. (More on that later.)

As it pertains to your own personal history, you likely first experienced work outs that were calisthenics in elementary school physical education class in the type of sit-ups, push ups, jumping jacks and other bodyweight exercises. Calisthenics, when performed actually help individuals serves at the same time as an aerobic type of exercise and gain muscle. Talk about a timesaver.

Talking of that, with individuals’s time-crunched schedules, fitness plans seem to be largely focused on the best way to get the benefits of exercise in the least quantity of time. (That’s appropriate, one-minute workouts really are a thing.) Packing plenty of exercise, including plenty of bodyweight training, into a brief amount of time, is becoming fairly popular, as with PUSH-as-Rx ®, CrossFit and programs like P90X®.

What I’d like to stress is that, as previously mentioned, this kind of workout is nothing new, although these workouts all attribute calisthenics to some amount. Actually, the American College of Sports Medicine reports that workplace wellness plans included calisthenics into worker breaks as far back as the 1960s. The purpose? To develop employees’ mental and physical fitness. Sadly, the majority of our corporate structure today does not allow for extended time off in the centre of the day or week.

What Exactly Are Calisthenics Workouts?

Simply put, the calisthenics definition is utilizing your bodyweight and gravity to do exercises (some of which are quite extreme) using good form. What’s wonderful is the fact that it could include various actions such as for instance gymnastics and does not require a gym membership, Pilates squats, lunges for great legs, crunches, walking, just to name a number of calisthenics work out thoughts and jumping.
A common term for calisthenics today is bodyweight training. Irrespective of what you call it, this sort of training could possibly be the core of an exercise plan or utilized in conjunction with other training programs, including cardio workouts, HIIT workouts (including my Burst training), marathon or triathlon training, weight training or all sorts of other exercise. Mixing it up is a great strategy to ensure that you happen to be working your muscles all and provides a more healthy approach to fitness.
 
Varieties Of Calisthenics Work Outs

There are lots of types of calisthenics work outs; push-ups and pull ups are most common. Pushups are one of my personal favorite calisthenics exercises due to the fact that they build strength in numerous regions of the body and can be done everywhere. Without lifting one weight it’s possible for you to attain great muscle growth.

Performing push-ups, for example, strengthens the muscles in your chest, shoulders and triceps while also strengthening your core. You could add variety by doing push ups or including a clap between each one. Among my favorites is the spiderman pushup, which works the obliques by bringing the knee up towards the arm as you lower into the push up.

Pull-ups are excellent for working your back and biceps. The most famous design is with the palms facing forwards; however, the chin up, palms facing towards you, is a great challenge, too. While you can do these using a pull-up bar in the gym, you can also perform them having a sturdy tree branch or find a bar in a nearby park. There are several options readily available for installation in doorways of your home, too.

A different type of calisthenics workout is the abdominal work out. For many, having a six-pack is the supreme target. While having a six pack may be wonderful, it’s about losing stomach fat for an overall more healthy body extremely more.

There are various ab exercises which you can do to contract the muscles and work towards strengthening them. The push ups mentioned previously can help do this if you focus on contracting the muscles while performing the push-up. There are lots of exercises that are amazing for the stomach area stomach exercises, like the board, and hip lifts — all of which joined with integrated into your routine or may be achieved with your body weight, making these kinds of exercises great for a calisthenics work out on their very own.

Cardio is excellent because it supplies an opportunity to burn off calories, for burning fat. Running and cycling are great cardio workouts, but you can select exercises that could easily be incorporated right into a daily routine wherever you’re, for example high jumps or conventional jumping jacks.

Jumping jacks are great because they get the heart pumping — not only offering fat-burning benefits, but keeps the heart healthy. The entire body motion combined with bound provides an excellent total cardio to the body. If you’re unable to bound at this time or demand to work up to it, you can do a low impact variation by stretching one leg at time as the arms go overhead in the traditional jumping jack sort.

Most bootcamp workouts provide calisthenics-specific exercises and may be found at your local health club or you can do one in your family room. Blast training may be ideal for this which is just another kind of calisthenics workout.
I have a burst training workout for beginners right on my website. The majority of the Burstfit workouts offer astounding strength advantages from muscle toning to cardio and also a mix of the two and don’t use any gear. They are also helpful for the beginner and also the advanced supplying adjustments for several exercises.

6 Top Benefits Of A Calisthenics Workout

1. You Can Do Calisthenics Anywhere

This type of training may be performed anywhere because calisthenics could be done using just your bodyweight. Just what a beautiful thing. (Read between the lines: No explanations!) You can do an entire routine in the privacy of your home, in the fitness center or in a closeby park. I done short work outs in the airport.

There are numerous ways to execute calisthenics exercises at different levels. By way of example, a push up can be performed on the knees for newcomers. Over time, you can work as much as the toes and eventually add in side knee tucks or claps. The choices are many and will build muscle and stamina.
 
2. Calisthenics Can Help Provide Improved Coordination

The Journal of Sports Rehabilitation published a study investigating how calisthenics and Pilates impact a person’s coordination. The participants comprised healthy females ages 25 to 50. The results indicated that calisthenic exercises were more likely to improve coordination after 3 and 6 months of training compared to Pilates. Pilates is amazing, but you may gain more from calisthenics, when you’re looking to increase coordination -kind exercises.
 
3. You Gain All-Over Muscle Tone

Calisthenics offers the capability to build amazing muscle tone and also you can pretty much take it as far as you want. Ever notice how some men in the gym appear to own a little back and legs, although arms, enormous chest and shoulders? This could happen when using special weights which are targeting particular muscles; nonetheless, using your own bodyweight can permit you to focus on total body tone and specific muscle tissues in once.

Typically, when lifting your personal body weight, it demands focus and involvement of many more muscles to ensure proper form. That means that all of those muscles are getting work which will lead to a more evenly distributed physique.
 
4. Provides Support For Fitness Goals & Other Sports

Calisthenics-type exercises really are a safe option since it puts less strain on the muscles and joints of the body. It really is recognized as a “natural” type of training because you might be utilizing your own bodyweight to do the exercises. That is not an injury-free guarantee, but with suitable form and gradual increase in strength, it could undoubtedly give a safer alternative for a fruitful workout.

Calisthenics work outs are perfect for adding strength without adding bulk. This really is often needed to be efficient at other sports along with helping prevent harm. To be able to be more efficient at running while minimizing the risk of harm endurance runners commonly must reinforce the hips. A study analyzed athletes by increasing their strength training but decreasing their total volume of training. The group that raised their strength training resulted in improved performance through improved muscle growth.

Another study found that results enhanced by enhancing endurance as a result of improved neuromuscular efficiency. This occurs when the nervous system uses while stabilizing the body in all three planes of motion, the right muscles reduce or to produce force.

The National Academy of Sports Medicine shares that resistance training, in this situation utilizing your own body weight, can improve running economy a significant component for endurance athletes such as for instance Ironman sportsmen and ultra trail runners, without additional mass.

5. It’s Perfect For Beginners To Advanced

Calisthenics is perfect for anyone starting a physical fitness plan or someone who’s improved, but wants a more shredded physique. A beginner can begin a good application that can supply amazing gains, particularly if consistent; yet, make sure to choose a program which offers adjustments so that you could have alternatives which are right for you personally and at your degree, by starting slow. Starting at a too-advanced degree gets you at an increased risk of harm.

In terms of frequency, I’d propose 3 to 4 days per week to begin. Over time, you are able to work time periods that are longer and more exercises into your training schedule. An advanced exerciser can cultivate amazing overall body tone, muscle growth and strength by performing more extreme editions of calisthenics.

By way of example, if strength is a focus, an advanced exerciser could work towards performing one-handed push-ups. This will make an extraordinary quantity of muscle and strength development in the entire body for the reason that it requires extra focus and numerous muscles groups to conduct this exercise nicely.
 
6. It’s An Option Even If You’ve Got Health Problems

Calisthenics isn’t merely for people that are already in shape. Check with your physician to find if it’s right for you if you’re living with chronic disease. But in 2016, Turkish researchers published a study revealing that calisthenics is as safe and effective as even cycling for people living with chronic obstructive pulmonary disease (COPD).
Full-Body Calisthenics Workout
Consider a calisthenics workout a couple of times a week, in case you are looking to get excellent muscle tone. Create a routine that you can commit to doing in the event you would like to get results and remain consistent. Listed here is a great work out that you can try.
 
History Of Calisthenics

Calisthenics ‘s been around for a very long time originating from the ancient Greek words kálos, which means “beauty, ” and sthénos, meaning “strength.” It’s understood to be “qualities of inertia” and using body weight to help grow the physique.

It may have already been named after the Greek historian, Callisthenes, who was tutored by Alexander the Great.

Gymnastics and physical education programs were developed in the 19th century, in particular due to the Battle of the Systems, an attempt to learn the most effective type of exercise crossing to the 1920s in the 1830s.

Afterwards, calisthenics became connected with crowd-attracting road workouts, much like choreographed performances by well-trained individuals. These routines would occur in parks, in a contest style, particularly where there are resort areas with taverns, attracting on crowds with their amazing ability to hang their bodies using a lot as well as their developed muscles of practice. These competitions regularly had judges creating even more authenticity to the craft of calisthenic fitness.

Even today, The World Calisthenics Organization (WCO) based in Los Angeles, California, has a well known competition chain called Battle of the Pubs, adding to the the increasing popularity of worldwide competitions.

Calisthenics Precautions

Like all new exercises programs, please seek advice from your physician before performing these exercises. Begin slowly and work your way into more sophisticated moves with time. If anything causes injury or unusual discomfort, or if you are feeling dizzy or dehydrated, cease immediately and consult a physician.

Closing Thoughts On Calisthenics

Calisthenics is a fantastic method to start your fitness journey (or to dive deeper to the trail you’re already on). What’s great is it is possible to take it with you wherever you go, even when traveling. You may also get the children to join you.

Consider preparing a laptop of workouts you prefer available today or take a look at a few of the truly amazing work out apps. Make fitness a priority in your lifetime and results will follow, particularly when combined using a wholesome eating plan.

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Please fill out the form below to request more information or schedule your first session with one of our trainers.

If you’d like to reach us directly, please call one of our two locations, Central El Paso (915.203.8122) or West El Paso (915.740.2439), or email us at Daniel@push4fitness.com


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6440 Gateway East Bldg B,  El Paso, TX 79905

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PUSHasRx TEAM

DANIEL ALVARADO, OWNER & HEAD TRAINER

MIKE CONTRERAS, TRAINER

ETHAN PADILLA, TRAINER

LLUVIA MARTINEZ, TRAINER

IYLENE AVALOS

6440 Gateway East Bldg B,  El Paso, TX 79905

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MEMBER PERKS


As a PUSH as Rx member, you have access to WODs (workouts of the day) every hour on the hour at our gym. Members have access to showers, making it very convenient for members to join a WOD before work, during lunch, or in between meetings. Our trainers are always available to you to help you improve your technique and help you reach your optimal fitness. Feel free to join the hourly WOD!

For PUSH members, we also offer childcare during certain hours so you can still train even if you have kids! Please call us for more information. We encourage PUSH families to become fit and healthy together, so we always make sure our facility is kid-friendly and safe.

As a PUSH as Rx member, you also have access to chiropractic services with Dr. Jimenez, which can support your fitness goals by ensuring you are pushing your limits safely! Enjoy a first free assessment as a PUSH as Rx member—just stop in any time!

We’ll periodically offer nutrition, flexibility and technique classes to our members at a discounted rate–follow us on Facebook, Twitter, or Instagram for regular updates!

We also offer personal training options at a discounted rate for our PUSH as Rx members—stop in any time to learn more about personal training! We’ll help you move at your own pace to reach your fitness goals.


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It’s important to PLEASE contact us via phone or email to let us know how you heard about us and if you are new to working out or to CrossFit. This way we can tailor your experience so you get the most out of your training!

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Remember workouts are on the hour ever hour, all day! Please plan to arrive 5-10 mins early for your first class, if you get there after class begins we may not be able to let you train that for that hour. Getting there early allows time for you to fill out a mandatory sign up sheet, meet the coach or coaches for that hour, get acquainted with our awesome gym and of course to warm up before the workout.

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PUSH offers six trainers with a wide variety of certifications and backgrounds! Whether you’re interested in personal training, CrossFit, sports-based training, tactical training, leaning out, losing weight, or putting on muscle—we know what to do to help you achieve your goals!


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El Paso, TX. Chiropractor Dr. Alex Jimenez examines working out on an empty stomach.

For a thing that should be simple, working out doesn’t consistently feel that way. There’s choosing the best fat-burning workout. There’s that pesky question of whether diet or exercise is essential for fat loss. And there’s a new one to throw into the mix: whether working out on an empty stomach can help you shed weight faster.

Bodybuilders swear by it while many people religiously enjoy their pre -workout protein shake. What exactly gives? Should you hitting the gym on an empty stomach and be forgoing food in the event you want to lose pounds?

Regrettably, like so much fitness guidance, this falls into the grey, “it depends” place. Let’s inquire.

Work Out On an Empty Stomach?

The theory behind exercising having an empty tummy is that when you squeeze before breakfast, your body burns fat faster.
See, what occurs is that glycogen, a type of carbohydrate which our bodies shop, “ runs out” overnight. When you wake up and hit the gym first thing in the morning, because your body is low on carbs, the notion is the body will really turn to fats next to obtain energy.

Things do get tricky because if the body is completely from glycogen — you had an early dinner, got the full nighttime’s remainder and perhaps snoozed an extra hour or two — the body might bypass fat burning and head directly to muscle shops instead, chipping away at body definition.
 
Advantages of Working Out On an Empty Stomach

So what does the science say the huge benefits before working out to missing breakfast?

1. Burn Fat Quicker. One study followed 12 active males after breakfast who ran on the treadmill either or while they were still fasting from the night time before. (2) The men who hadn’t broken their fast, i.e. hadn’t had breakfast, burned up to 20 percent more body fat during the same work outs.

What’s especially fascinating is that the guys who jumped breakfast didn’t overeat after or attempt to otherwise make ” for the early AM calories up they missed out on. So obtaining a head start on your fitness regimen pre-breakfast can help you lose more fat without making you sneak in extra calories later.

2. Improve Performance. There’s evidence that exercising when your carb levels are low, like when you’re on an empty stomach, actually helps improve functionality during “normal” workouts. The concept behind “train low, compete ” that is high is that working out in a glycogen- low state helps the body become more efficient at burning off fat so at times when carb levels are quite high, the body is primed and raring to go.

3. Time-Restricted Eating Can Help In Losing Weight. Work Out out on an empty stomach ties into the thought of time-limited eating. On this diet program, it is possible to eat as much as you want of anything you desire. The only caveat is that you just eat strictly between certain hours, with 12–16 hours of time where you don’t eat anything.

The notion is that when our bodies understand just when we’re going to be eating, our hormones react by burning fat and supporting weight reduction during the food-free hours. Scheduling workouts during fasting hours could encourage the body to burn more fat, particularly when you’re exercising first thing in the morning.

4. Improve Body’s Response To Insulin. When we eat, our bodies release insulin to consume all of the nutrients in the foods we’re enjoying. However, as soon as we’re eating way too many carbohydrates and sugar, our bodies become resistant to insulin — it’s unable to do its job at the same time.

All that insulin can bring in regards to an assortment of chronic illnesses and builds up. Among many health benefits of fasting, however, is reducing that susceptibility to insulin. Without continuous food, insulin isn’t so our bodies don’t become immune to the hormone, created often.

5. Inspiration To Work Out More. Let’s confront it — we’re all super active. By working out each morning before stopping to make breakfast, having that cup of coffee or whatever it’s that might derail you in the mornings, you can get your calorie burning out of the way with no distractions that happen after.
In the event you have to be out of your house by 8 a.m., it’s a lot easier to hit the gym before eating as opposed to sitting down for breakfast, waiting to digest and then working out.

When It’s Not Wise To Work Out Without Any Food On Board

But working out on an empty stomach might not be the finest idea for everybody. For each study that says burning fat occurs more easily when you exercise before eating, there’s another one that says the opposite. An International Journal of Sport Nutrition and Exercise Metabolism study found that a pre-workout snack or light meal actually helps burn body fat.

Plus study found no difference in weight reduction between women who ate a meal-replacement shake before exercising without eating and those that got directly in their workouts.

Another problem is that without any fuel in your belly, you may well not be working out as hard as you could. A pre-workout snack that’s a mix of carbs, protein and healthy fats can give you the energy you need to push yourself harder.

That extra fire might be just things you must finish high-intensity interval workouts like Crossfit or Tabata, which actually help you burn off more calories in a briefer amount of time. These are intense work outs where you’re likely to need to max out your energy.

And when you’re training for endurance sports like long-distance racing or a triathlon, working out on an empty stomach might work for short distances, but you definitely wish to consume before longer work outs — depending on how much you’re going, you might even need to refuel during training.

Finally, if you’re someone who psychologically has to realize which you aren’t going to burn out mid way because you’ve eaten through exercising, it’s not a great day to work out on an empty stomach. Same goes for people who are diabetic or experience low blood sugar. Eating a small bite will make sure that you remain safe throughout your workout.

Final Thoughts

I wish I possibly could tell you that working out on an empty stomach will cause results that are better. But because numerous variables are at play — how fit you are, what type of exercise you’re doing and the way you workout best — it’s impossible.

What is vital is that you just remain hydrated before, during and following your workout. Drinking enough water will keep up energy levels. Drinking enough H2O can also keep pounds from increasing because thirst is, in addition, mistaken for hunger.

Maybe more notably than whether you eat before a workout is what you’re having later. A mix of protein and healthy carbs can help muscle tissue recover. Drinking a post-workout recovery shake or eating eggs with veggies in the first 45 minutes after exercise while your blood is circulating well is ideal. Take a look at my list of 43 greatest post-workout meals for quicker results — you’re certain to find something you’ll adore.

Eventually, whether you’re working out on an empty stomach or not, kudos to you for getting out there and taking control of your quality of life. Keep up the work outs!

SLIM-DOWN STRATEGIES FOR BUSY PEOPLE

If packing your lunch, cooking dinner every night, and getting to the gym regularly sound like things you’ll be able to do half past never, you may think that real weight loss just isn’t in the cards for you right now. It’s true: healthy weight loss can be a time commitment, especially if you’re overweight thanks to a job that keeps you sedentary for much of the day or a schedule that lends itself to fast food and unhealthy snacking.

Don’t throw in the towel just yet. You don’t need extra minutes in your day to eat less or to move more, the two basic pillars of weight loss. Here’s how to reevaluate the time you do have, and smart strategies to make dropping pounds easier, no matter how swamped you are.

DITCH THE ALL-OR-NOTHING MENTALITY

Every small step you take toward a healthier lifestyle matters, says Jeff Katula, PhD, associate professor of health and exercise science at Wake Forest University. “People often think they have to spend an hour at the gym or eat a diet full of hummus and superfoods, and when they can’t attain that level they just give up and don’t even try,” he says. Instead of looking at your whole day as a success or failure, says Katula, consider every decision you make a chance to do something healthy. Just because you skipped the gym doesn’t mean you shouldn’t watch your calorie intake for the rest of the day, for example. (In fact, it means the exact opposite!)

EAT SMALLER PORTIONS

“You don’t need to cook your own food or even eat different food to lose weight,” says Katula. “You just need to eat less, and eating less doesn’t take more time or cost more money.” Most people need to consume between 1,200 and 1,500 calories a day if they want to drop pounds in a healthy and sustainable way—and for a lot of people, eating appropriate portion sizes, skipping dessert, or not going back for seconds is one of the easiest ways to reduce their total calorie intake.

DON’T SKIP MEALS

This may seem counterintuitive after advice to eat less overall, but busy people especially may need to space out their calories more throughout the day, says Jessica Bartfield, MD, clinical assistant professor at Loyola University’s Center for Metabolic Surgery and Bariatric Care. That’s because going more than four or five hours without refueling can slow metabolism, affect hormones and insulin levels, and contribute to unhealthy food choices when you do finally sit down to eat. “A lot of our overweight patients aren’t necessarily overeating, but their eating patterns have become so erratic—they have a cup of coffee in the morning and then no real food until late afternoon,” she says. “They key is to avoid that and keep a consistent schedule, whether that’s three meals a day and a couple of snacks, or five mini meals.”

SQUEEZE IN MORE MOVEMENT

Setting aside time for a 30- or 60-minute workout is ideal, “but you can burn a lot of calories in not-so-ideal workout situations, too,” says Katula. In fact, there’s nothing wrong with breaking up your 150 recommended minutes of weekly moderate exercise into short bursts throughout your day. “If you can fit in 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, and you can do that five days a week, you’re there,” he says.

Katula tells his patients to think of burning calories they way they think of saving money. “We do so many little things—clip coupons, buy store brands—to save a dime here or a quarter there, because we know it adds up,” he says. “Exercise is the same way: A few push-ups here and a few extra steps there can add up, too, if you do it regularly.”

PRACTICE SIMPLE FOOD SWAPS

Just like Katula tells his patients to think of exercise like they do clipping coupons, he tells them to think of their food choices the same way. “Whether it’s leaving the cheese off a hamburger or switching from mayo to honey mustard, there are so many little things you can do and so many little swaps you can make over the course of a day that can add up and save you calories without costing you any extra time.” Think about your daily beverages too, not just your solid foods. Switching from soda to seltzer water with lemon (or even to diet soda), or using less sugar in your coffee, for example, can save you several pounds a year.

DON’T SIT WHEN YOU CAN STAND

You’ve heard it before: Too much sedentary behavior is bad for your heart, your brain, and yes, your waistline. Turning some of that sitting time into standing time (or, better yet, fidgeting, walking, or working-out time) will help you burn more calories. “It may not add up to much weight loss on its own, but it certainly comes into play if you’re looking to maintain any weight you’re already losing,” says Dr. Bartfield.

Standing while you work may not be an option, especially if you use a computer and your office doesn’t offer a standing-desk setup. Instead, consider other times during your day you might be able to get up off your butt: your morning train ride, staff meetings, an evening phone call with your sister, or while you unwind after dinner in front of the TV.

MAKE SURE YOU’RE SLEEPING ENOUGH

When it feels like there aren’t enough hours in the day, it may be tempting to stay up late or wake up super early just to get everything done—especially if you’re trying to squeeze in regular exercise in addition to everything else you have to do. That strategy can backfire if you’re not getting enough quality shuteye for your body to function properly, says Katula. “If you’re trying to change your behavior and lose weight by eating less and moving more, you will be more likely to achieve that if you are getting the proper amount of sleep,” he says. Sell yourself short and you may lack the energy needed to complete your workouts; even worse, you’ll crave sugary and fatty foods that will help you stay awake, but will wreak havoc on your waistline.

USE YOUR WEEKENDS WISELY

Even if your job requires long and grueling hours, hopefully you have at least a couple of days off every week to regroup—and plan ahead. “Even though we’re pressed for time, most of us have pretty predictable schedules,” says Dr. Bartfield. “So it can help to spend some time on Saturday and Sunday shopping for healthy food, preparing some lunch and dinner items for the week, and deciding which days you’re going to eat what.”

You can also use your day or days off to get in longer workouts than you’d have time for during the week, says Katula. “If you can get in 120 minutes of exercise over the weekend, you really only need to dedicate small amounts of time throughout the week to reach your 150-minute goal.”

BE ACTIVE WITH FRIENDS & FAMILY

You may argue that weekends are for family time, or that you’d rather spend your precious free time with friends. Why not turn that social time into fitness time? “You don’t need to go to the gym for it to count as exercise,” says Katula. “You can play with your kids for a few hours and still get your heart rate up and see beneficial results.”

Join a pick-up sports league or a running group with friends, or swap your typical happy-hour date for a Spin class together. Or, start a weekly walking or hiking tradition with your family. Either way, being active with others can help you stick with it. “Social support is a key ingredient to any sort of behavior change,” says Katula.

SWITCH TO A HIGH-INTENSITY WORKOUT

The best workout for fat loss doesn’t require hours upon hours in the gym. In fact, multiple studies show that a 20-minute high-intensity interval workout (HIIT) may burn more calories than 45 minutes chugging away on the elliptical. Try this workout, which you can do running, walking, biking, or with any type of cardio equipment: Warm up at a moderate pace for 5 to 10 minutes. Go all-out for 30 seconds, then switch to an easier pace for 45 seconds. Repeat the 30- and 45-second intervals five more times. Then cool off at an easy pace for 5 to 10 minutes.

USE HEALTHY-MEAL SHORTCUTS

We’re often told to steer clear of packaged foods for better health, but some frozen and pre-made goods can truly help you whip up a healthy meal in minutes, says Bartfield. “There are tons of good options in the freezer aisle, either for individuals or even family-size meals, that can be prepared quickly,” she says. “Or you could buy a rotisserie chicken—take the skin off and slice it on top of a salad, or buy frozen vegetables to serve with it.” (Keep in mind that rotisserie chickens can be high in sodium, so cut back your intake from other sources.) On nights when even that’s not an option, you still have choices about where you eat out or what prepared foods you bring home; the key is knowing ahead of time which restaurant you’ll choose and which items are healthiest, so you’re not stuck making a last-minute (bad) decision.

SET UP A HOME GYM

If you can’t devote time to driving to the gym or you’re stuck at home with kids, working out in your own home may be your best option for fitting in quick calorie-burning session. You don’t necessarily need to invest in a cardio machine—you can still get a great workout using nothing but your own body weight, or with a few simple tools (like hand weights and resistance bands) that take up next to no room in your home. Just roll out your yoga mat, set up a mirror, and you’re ready to go.

USE HIGH-TECH SOLUTIONS

Few of us have the time (or patience) to keep track of all the numbers involved in weight loss—calories eaten, calories burned, steps taken, and so on, That’s why fitness trackers were invented. “These apps and devices can save an extraordinary amount of time and make it much easier to follow a specific plan or reach daily step goals or calorie goals,” says Katula. The type of tracker you wear on your wrist—think Fitbit, Jawbone, and Garmin Vivofit—typically log steps taken and calories burned, and pricier models may track your heart rate in real time. Plus, seeing the tracker on your wrist may serve as a constant reminder to get moving. You can also log your meals with an app like MyFitnessPal, which automatically calculates calorie totals and nutrition content for you.

USE SOCIAL MEDIA

Put all that time you waste scrolling through Facebook or Twitter to good use. A 2014 Imperial College London study found that social networks can be affordable and practical alternatives to real-life weight-loss support groups like Weight Watchers. Talking about your weight loss journey with your virtual social circle can help you feel like part of a community. So join an Instagram fitness challenge, Tweet about your Pilates class, or start a Facebook group—all on your own time.

EAT MORE FIBER

Here’s one weight-loss trick that requires zero extra time: Eat at least 30 grams of fiber a day (from food, not supplements). People who did that for a year lost almost as much weight as those who followed a complicated diet plan with 13 components in a recent University of Massachusetts study. “For people who find it difficult to follow complex dietary recommendations, a simple-to-follow diet with just one message—increase your fiber intake—may be the way to go,” said study author Yunsheng Ma, MD. The logic is simple: eating foods rich in fiber, like whole grains, beans, fruits, and vegetables, makes you feel full, so you have less room less room high-calorie junk food.

GET A HANDLE ON STRESS

The way you deal with that stress can mean a lot to your waistline. “I tell my patients the three areas affecting their weight they have the greatest control over is what they eat, how they move, and how they handle stress,” says Bartfield. “Stress has a big influence on appetite, food intake, and how the body processes calories, and I think people underestimate that.” And no, confronting your anxiety won’t add a ton of extra time to your day. Unwind with 13 ways to beat stress in 15 minutes or less.

REFLECT ON YOUR PRIORITIES

Take a long, hard look at what’s eating up your time. “When my patients tell me they don’t have time to lose weight, I ask them to really think about what they do have time for,” says Katula. You may be able to pinpoint time sucks you weren’t conscious of before, or decide that certain commitments aren’t as important to you as they once were. (You may also want to talk with your boss or your partner about ways you might make your schedule more flexible.)

“Most people still find time to go to the doctor when they’re sick or get their hair done when they need a cut, but they’re not able to find a few minutes to exercise or eat well, because it just doesn’t seem as urgent,” Katula continues. But it should be just as important, he says, in order to ward off health problems in the future. The bottom line? If you truly can’t find time to take care of yourself, it’s probably time for a change.

Do you have a muscle imbalance? Muscle imbalances occur when one side of opposing muscles is stronger than the other. Many exercise enthusiasts may be getting chronic injuries because of muscle imbalances they don’t know they have. According to renowned physical therapist Dr. Kareem Samhouri, locating and correcting muscle imbalances is essential to good health, and can help cure many of the ailments people encounter daily.

Dr. Kareem is a doctor of Physical Therapy & Kinesiology and owner of Dr. Kareem F Samhouri Fitness LLC. In his practice, Dr. Kareem has rehabilitated and trained a wide variety of patients seeking help for an assortment health issues:

• Improved athletic performance in Olympic and professional athletes
• Joint pain in baby boomers
• Balance issues in older patients
• Coma victims
• Spinal cord injuries
• Rare diseases
• Heart issues
• Lung disease
• Pregnancy
• Stroke victims
• Health issues among children and infants

How To Fix Muscle Imbalance

Dr. Kareem has had many amazing success stories throughout his medical career. One of his favorite patients is a 112 year old women who was wheelchair bound:

“She had very little strength or coordination, but had a great spirit and was willing to work hard. The mission was to reactivate her muscles and nervous system, so we started with simple exercises such as simply lifting one foot and putting it back down.

“Once she was able to do that, we focused on squeezing her knees together and moving them apart. In the beginning she needed assistance, but over time, she was lifting her knees, rotating her shoulders and pulling herself out of her chair with little assistance.

“When she was finally able to lift herself out of the chair without help, she asked me ‘is there any way I can dance?’ The music was turned up and after a little help, she was able to dance for the first time in years!”

Another highlight of Dr. Kareem’s career was helping save the life of a four-day old baby who was born 18 weeks prematurely. This baby was the youngest baby ever born at that hospital and doctors didn’t think this baby was going to survive.

What Dr. Kareem did was to put the baby in different positions:

“Instead of it cringing into fetal position because of all the noises, and sirens, and bells, and whistles going off in the hospital, we opened him up and let his chest breathe a little bit. We moved the baby’s arms in diagonal patterns so he could actually get more breath. We also put a little pressure on the diaphragm so the baby could take deeper breaths, then took the pressure off as the belly would expand and contract.

“All of these factors led towards the baby really just developing a little bit more easily and a little bit faster. Of course, in an infant that’s that young, you really just have to be as gentle as can be. Oftentimes, instead of a hand, it’s just barely a fingertip touch that you’re going to do. When it came to actually moving the baby’s muscles, light, little taps in the areas where the nerve ties into the muscle to say, ‘Hey, right here.’

“Sure enough, baby got better, grew up totally healthy, and ended up living a healthy life.”

When Dr. Kareem consults with his clients, he shares his philosophy on health: “Your body is designed to heal or decay. From now on, decide on your own health momentum. Regain control while you begin to look and feel years younger.”

Dr. Kareem started on his health journey by simply wanting to help his mother with her health issues, but soon discovered he had health issues of his own. After close scrutiny, he was able to determine that his ailments were due to a muscle imbalance, and they were all alleviated by simply straightening out his posture. He eventually graduated from Pennsylvania State University College of Medicine and became a physical therapist. Shortly thereafter, he added personal training to his resume, opening the world’s first clinic where these practices were taught all under one roof. Dr. Kareem believes the body is meant to move, and the key to good health is getting it to move correctly.

This is the basis of muscle balance therapy, and it is designed to assist the body with the following health issues:

• Alleviating pain
• Faster healing
• Improved mood
• Improved posture
• Increased athleticism
• Greater quality of life

Causes of Common Muscle Imbalance

There are many causes of muscle imbalance, following are the most common:

Improper Exercise

When it comes to traditional exercise, many of us tend to exercise in a one or two-dimensional way, which is primarily comprised of movements that are either forwards and/or backwards. For example, the bench press and running are two exercises that are extremely popular, but they can cause muscle imbalances if other complementary exercises are not included in the workout regimen.

In many cases, muscle imbalances mean that the larger muscles are becoming stronger at a faster rate than the smaller muscles. According to Dr. Kareem, the issues caused by muscle imbalance affects more than the disturbed area and may cause a domino effect. For example, if a person has a rotator cuff imbalance, the nerve signal that shuts down the muscle is turned on. When a muscle gets shut down, not only does it stop a person from being able to move the way they want, but it slows down their metabolism as well. This can make a person less effective at many other things, which could eventually affect their mood.

Even as adults, we are meant to play. Our bodies are designed to move in every possible direction. That’s how you would naturally hit all the different muscles. Unfortunately, many of us don’t play. We go to a gym and try to simulate the movements, yet we’re missing different diagonals, rotations, and areas that would be balanced by real life dynamic movement. Repetitive workout routines can create muscle imbalances that wreck our bodies over time.

Moreover, imbalances can lead to injury. For some exercise enthusiasts who are getting chronic injuries, it may be from an underlying muscle imbalance. A person can be big and strong in certain areas, but his smaller stabilizer muscles are not being used. As a result, the body is thrown out of balance, oftentimes creating a functional problem.

Muscle imbalances can affect people of all ages. Kids can experience overuse injuries very quickly, making them less capable of excelling in a sport. In adults of all fitness levels, muscle imbalances can have a negative impact on performance; they’ll be slower, less coordinated, and unable to learn new movements quickly. In older individuals, muscle imbalances can result in decreased coordination, decreased strength and joint pain. Many times, the pain seems to have come out of nowhere or flares up suddenly, but in reality, it was based on a long history of improper movement.

Sedentary Lifestyle

The human body was made to move, not sit at a desk or in front of the television for an extended period of time. Excess sitting can cause muscles to become tight and eventually shorter than they are designed to be. The dangers associated with the sedentary lifestyle are well documented. According to data from the National Center on Health, Physical Activity and Disability (NCHPAD)1

• Sedentary people have the highest rate of heart attacks.
• For every 2 hours a person watches television, their risk of Type 2 diabetes increases 14%
• Sedentary individuals have an increased risk of breast and colon cancer.
• The risk of stroke is reduced by two-thirds in physically active men and women by 50%.
• Bone loss increases in physically inactive individuals.
• Walking for sixty minutes daily can reduce a person’s risk of obesity by 24%.

A Weak Core

A strong core helps keeps the muscles and internal organs properly aligned. A weak core can cause slouching, which can lead to poor posture, which could lead to muscle imbalances. These imbalances in the core can lead to health issues such as constipation, acid reflux, and other issues.

Common Muscle Imbalance Areas

Muscle imbalances can happen throughout the body. Some of the most common imbalances include the following:

Neck flexors. A person’s neck flexors actually end up quite stretched, while their neck extensors become compressed. This often occurs if a person is right handed and they’re always writing with their right hand, typing in a specific way, reaching for a mouse or a stapler, or just rotating their spine in a very specific pattern and shoulder in the same manner over and over again.

Tight hip flexors. Tight hip flexors are caused by sitting for extended periods of time. The human body was not designed to sit as long and as often as we do, and the result is the hip flexors become shortened. This in turn causes the pelvis to rotate or tilt downward, causing the glutes to become lengthened and weak. This will put more pressure on the hamstrings, increasing the risk of hamstring tears, strains and pulls.

Weak upper back. Another common problem is forward shoulder posture, or “upper crossed syndrome.” This is common among individuals who spend long hours in front of a computer. The head goes forward, and as people make that adjustment, chin comes up, which causes an additional strain. Another cause of the upper back imbalance is performing “pushing” exercises such as pushups and bench presses, but not doing any “pulling” exercises for the back such as bent over rows or pulldowns.

As a result of these imbalances, the trapezius and rhomboid muscles become lengthened and weak, while the pectoral muscles and anterior deltoids become tight.

Tight calves. Women who wear high heels increase their probability of having tight calves. The soleus, gastrocnemius, peroneal, and other muscles in the lower leg become tight. This muscle imbalance can lead to different foot, heel, and ankle problems such as plantar fasciitis and fallen arches.

Tight Piriformis. The piriformis is muscle in the glutes which is also part of the external rotator in the hip. A tight piriformis occurs more often in men than women because men tend to sit with their legs open more often than women. Individuals with a tight piriformis often have knee problems, while others may experience problems with sciatica, which is shooting pain from the glutes to the back of the legs.

Tight abductors. Tight abductors usually occur in women because they tend to sit with their legs crossed. If a person has tight abductors, the femur may become internally rotated, which increases the probability of knee pain.

Muscle imbalance can occur in many different ways. Not only is It important to be aware of their causes, but it’s also important to know the various ways they can harm the body.

Dangers of Muscle Imbalance

Many people are unaware how muscle imbalances can affect their overall health. Oftentimes, I would explain to my clients how “structure affects function.” I would show them an x-ray so they can see how an imbalance could erode their discs early and cause injury. However, it was a challenge for me to get them to understand how that affects their immune system.

Dr. Kareem explains the dangers of muscle imbalance by looking at the problem from both an Eastern medicine philosophy and Western medicine philosophy. He feels both viewpoints are valid, even though they are based on different rationales.

For example, in Western medicine, it’s understood that if we don’t take care of our bodies and keep them in proper alignment, they will begin to deteriorate and become weak very quickly. Pain signals will take over instead of muscle signals and contractions. We’ll begin to lose coordination, which ultimately, means we’ll lose our mobility and become less active. We’ll be less motivated to eat right and begin to feel helpless and assume the fetal position.

When we’re stressed, we curl up in the fetal position, and that’s a position of self-defeat. This position is a sign of anxiety, depression, and tension throughout the entire body. As we begin to look at illness from this perspective, we start to branch over to the Eastern medicine philosophy: how does this affect quality of life?

As we delve deeper into the Eastern medicine philosophy, we must consider the importance of the central nervous system and cerebral spinal fluid (CSF) and how it relates to muscle balancing: If you have a block in CSF flow, and it gets disrupted (through your brain, through your spinal cord, and back up,) it will change the way your entire body communicates.

Dr. Kareem elaborates further: “If there’s something more critical going on in your body right now, like for example, your nervous system’s compromised because CSF flow is blocked, then it doesn’t care if you want to lose weight. It doesn’t care if you have a cut or a laceration on your skin. It’s not going to heal it as well. It certainly doesn’t care if you have wrinkles that you want to get rid of or if your energy level isn’t what you want it to be. You got to fix the root cause, the number one priority in your body, and a domino effect takes place.

“That, perhaps, linked with oral health are two of the most important foundational things you can do to improve your health, period. If you’re not taking good care of your mouth, and you’re not taking good care of the messaging system for your entire body, those are primitive areas of your body that change everything else. The body’s organized in a way where it’s going to work from the highest priority backwards.”

When it comes to health, many people are focused on the wrong things. People are concerned more about the wrinkles  and the weight loss so energy and focus goes there. They don’t realize that root canals, cavitation, and amalgam fillings in their mouths are making them toxic. It’s important for people to understand these things can cause inflammation, accelerated aging, and other issues. Toxins do this by getting into the cells the nervous system, and ultimately the anterior head. They’re not aware how their spinal cord is stretched and interfering with their nervous system. Instead of focusing on issues like the skin and weight loss, it’s more important to look upstream and get to the root cause of our health issues.

Dr. Kareem believes that it is important to work on the number one system first, which is the endocrine system. When the endocrine system is under stress, hormones are more important than going on a particular diet. For example, if your pelvis is out of position and it’s properly realigned, you might uncover a six-pack you didn’t know you had:

“This is one of my biggest lessons and one of my earliest personal training finds. This was an introduction for me to muscle balancing. You see, there was this girl named Lindsey, and she worked as hard as anybody could work. She wasn’t anorexic, but she was borderline at that point where she was just doing everything she possibly could in the gym. She was eating correctly, so she wasn’t really skimming off food, but she just couldn’t get that final six-pack. She just wanted a little bit of definition. She always had the four at the top of the abs, but nothing at the bottom.

“Finally, I ended up doing a postural assessment on her. I took a peek. You know what? We just needed to tip her pelvis backwards a little bit. When we tipped her pelvis backwards a little bit, lo and behold, all those folds went away. Her love handles weren’t actually there. There was no extra body fat on her body preventing her from having the body she wanted. She just needed to be in a slightly different position.

“Now, the coolest thing is not only did she end up getting the body that she wanted, but she starting moving so quickly, all her results accelerated. It was months of work to get to this point, where then all of a sudden, in the next 30 days, she hit every single one of her goals. Truth was, it only took two weeks to tip her pelvis back into position and a few simple exercises that anybody can do at home with just their body weight alone.”

Do You Have Muscle Imbalances?

Our subconscious mind knows when the body’s out of position. If we turned the lights off in the room, you know your arms are behind you. You don’t have to look over to see that. That’s because there’s these little mechanoreceptors in every muscle telling your brain, “We’re over here.”

Same with when the head is forward. The mechanoreceptors are firing, letting the brain knows it’s out of position. When something is out of position, it sucks the energy right out of the cell. This “energy drain” is disruptive to your central nervous system and, if uncorrected, your entire body over time.

The subconscious mind knows this, but the average person is unaware the imbalance is occurring. They don’t know their head is tilted forward or their hips are slightly misaligned. They look in the mirror and think they are ok. I remember when I did this type of work saying, “Look at your low shoulder,” and they would look at themselves and say, “What low shoulder?” The point is this imbalance is the norm, but it’s can be a huge performance zapper.

If a person has had muscle imbalance for a period of time, one or both of these things can happen:

Our bodies are going to balance themselves out. If your head is tilted one way, you’ll subconsciously raise your shoulder a little bit to balance.
A person may opt to take medication to try relieve symptoms of discomfort. However, medication doesn’t get to the root cause of the issue, which is the muscle imbalance. In reality, a slight adjustment may be all that is needed.


Checking for Muscle Imbalances

You can check for muscle imbalances in the comfort of your own home:

Take a string and hang it from the ceiling, or have someone hold it for you. With the string, divide your body between right and left sides. Take a picture of yourself and compare your two sides.

1. When you look closely at the picture, look for the following signs of muscle imbalance:

• Is one shoulder is up a little bit more than the other?
• Is your side bent a little bit?
• Is your head slightly tilted?
• Is one hip raised little higher than the other?
• Do you have a little bit more of a love handle on one side?
• Is one hip is tighter than the other?

2. Take a second picture with the string dividing the body from front to back by taking it with the string at your side.

• Is your head forward?
• Is your chin tipped up?
• Is one shoulder a little bit higher or rounder than the other one?
• Is your pelvis tipped so that your lower back is arched a bit, and your belly is sticking out?

These imbalances can affect a person in many different ways. For example, if you’re a runner or athlete you may ask yourself “why can’t I get my hamstrings stronger?” or “why can’t I get faster?” This may be a case where you’re not getting the signal because your back’s arched, and you’re tipped out of position. Identifying the imbalances with a concrete image you can reference is an excellent place to begin looking for clues.

Correcting Muscle Imbalances

Once the muscle imbalance is found, steps can be taken to correct it. While many people have the same types of muscle imbalances, Dr. Kareem stresses that it’s also important to focus on personalized health. This simply means to tailor muscle balancing techniques based on your symmetry.

“A lot of people say, ‘My right bicep is stronger than my left. Should I just lift heavier on my left and try and make up for it?’ No. You actually want to back down. You want to cater to the more limited side of your body. Symmetry comes first. The fastest results come from slowing down to balance your body’s strength, and then everything accelerates from there. You want to back off from your weights on both arms to match the strength of your left, and then you would increase.”

“The same thing reflects ability and mobility in tissue release. If you can raise both arms up into the air, but one of your shoulders is hiking up a little bit, don’t go quite as far. Cater to the more limited side just before your shoulder hikes up, and come back. Work on your mobility just here, opening up your chest, increasing your ability to take a deep breath through your diaphragm. Then what happens is before you know it, even just a few reps in oftentimes, you’ll start to get a little bit further. If you just keep pushing past that point of resistance, sure, the left can keep going as far as it wants, but the right’s never going to get any better. That just results in more twisting through your body.”

Dr. Kareem has devised a short, five-minute program that uses a diagonal pattern that brings the body back into alignment naturally:

1. Free Squat

• Stand hip width apart or slightly wider
• Exhale and slowly lower, looking straight ahead
• Inhale and rise back to starting position
• Repeat for 50 seconds
• Notes: Keep feet firmly planted. Arms can be crossed in front of body, fingertips at your ears, or held out (as shown.)

2. Superset pushup

• Start with hands close together
• Exhale and lower
• Inhale and rise to starting position
• Move hands out to shoulder width apart
• Exhale and lower
• Inhale and rise to starting position
• Move arms out passed shoulder width apart
• Exhale and lower
• Inhale and rise to start position
• This is one rep.
• Repeat for 50 seconds
• Notes: Pushups can be modified by doing them on your knees.

3. Fast Bridges

• Lay on back with your feet planted onto the ground
• Keep arms on your sides for stability
• Raise hips toward the ceiling and lower quickly
• Repeat for 50 seconds
• Notes: Keep upper back planted on floor. Make sure to raise both hips evenly. Do not tilt the body.

4. Middle Trap (Bird Exercise)

• Lower body into squat position
• Feet shoulder width apart
• Dig heels into floor
• Tuck your chin
• Extend arms out to sides
• Lower arms to floor
• Raise arms parallel to sides
• Lower
• Repeat for 50 seconds
• Notes: Move shoulder, not the arms.

5. Rotational Plank

• Start in pushup position
• Keep core tight
• Exhale and slowly roll body upwards on your left side
• Inhale and slowly lower body back to pushup starting position
• Repeat for 50 seconds
• Notes: Keep core tight at all times. Body should be rolling back and forward in one fluid motion. Keep arms in plank positions at all times. Exercise can also be done on forearms.

For more information on these exercises, go to Dr. Kareem’s website.

This exercise program is designed to stimulate the front of body, the back of body, the lower body, and the upper body. This excites all of the nerves in the body and involves the smaller muscles. As a person performs these exercises, his body will quickly learn how to challenge the smaller muscles as well.

The body will begin to balance itself out by recruiting the big muscles to send the signal to the smaller ones. The idea here is to “train a nerve, not a muscle,” and that nerve starts in your head.

Dr. Kareem recommends performing these exercises every day or every other day. 50 seconds of work and 10 seconds of rest before you transition to the next exercise. Everything is one minute, and it’s a total of five minutes every other day.

A popular misconception is we must do a certain amount of weight or reps for an exercise to be effective. Popular opinion is we are to do three sets of 10, three sets of 15, five sets, etc. In actuality, there is no solid evidence saying that that has to be the number instead of three reps or instead of six. The reality is your body just wants the cue in the right direction and let it take over. Instead of overanalyzing, we should just let nature take its course. We can self-optimize and trigger our small cues to say, “hey, body, I want to do this now.” When we send that signal for the first time, the body will understand, and it’ll start to superimpose it onto our lives and our body.

The Power of Visualization

An important part of this exercise is visualization. When a person thinks about a movement, the body begins to respond to that movement. Elite athletes use this method to prepare for a race or athletic event. They visualize the entire race before it happens.

It’s important to watch somebody else demonstrate properly first, then picture yourself doing the same move identically. This is the fastest way to learn a movement, and your body will begin to subconsciously learn how to perform the movement as well. Visualization techniques are very effective, and have shown to increase contractile strength by 30%.

On average, it takes about six weeks for a new exercise or activity to become second nature. A good example is getting out of a chair: the average person just gets up and walks without thinking about it, but in the beginning it may have taken effort. This is often the case with babies first learning to walk or people who are going through rehabilitation. They have to learn certain things all over again until they can do them without thinking about them.

Dealing with Chronic Injuries

When dealing with chronic injuries, Dr. Kareem suggests a person back off from their current activities or lower the intensity to ensure they’re not overtraining. It’s time to allow the body to learn something new, and that can be accomplished by performing the five muscle balance exercises described above. Here are a few tips from Dr. Kareem:

Weekend warrior. “If you’re not moving at all during the week, it may be helpful to decrease the intensity on the weekend warrior activities. If you’ve been playing two hours of basketball a day, cut it down to one just for a few weeks until you get the postural piece right.”

Elite athlete. “If you’re an elite athlete, maybe you’ll cut out a little bit of the time that you’re spending in the gym weight training. What you want to do is just use these five exercises initially, and then replace them over time. Use these five exercises. Do your workout, so you’re still playing basketball, or you’ll still play your sport. Within a few weeks, you’ll notice that your posture’s improved. Do that plumb line test, and you’ll see, “Where do I stand?”

Older individuals. “If you’re an older adult, avoiding falls is going to be the number one predictor of your longevity and quality of life. Take the same five minutes and use it as your five-minute mini circuit, or five-minute circuit in anything that you’re doing to enhance your health.”

“Once you know your body’s moving the way you envisioned, you can replace the five exercises with something different and something more powerful for you. It can be coordination training, speed training, balance reaction training, etc.”

In addition to athletics, doing muscle balancing exercises can help alleviate many other health conditions as well.

Additional Benefits of Muscle Balancing

Muscle balancing therapy has shown to help many conditions including the following:

• Arthritis
• Speed
• Chronic pain
• Chronic Fatigue Syndrome

Muscle balancing exercises are designed to improve health on a cellular level, giving attention to cells in the body that need them most.

Improved circulation. Muscle balancing helps the circulatory system become more efficient. This is important because red blood cells carry oxygen and the oxygen mitochondria needed to create energy production for every cell in the body.

Strengthened nervous system. Muscle balancing teaches the body to contract a muscle at the right time and in the right sequence by targeting our nerves instead of our muscles. The body then creates a “pump effect” that allows the deoxygenated blood stuck in your ankles and fingertips to find its way back to your heart efficiently and easily. This allows the heart to focus on getting rich, oxygenated blood back to the rest of your body.

Muscle Balancing with Massage

Dr. Kareem believes in myofascial release, which is a method of applying gentle pressure to eliminate pain and restore motion. When a person gets a massage and they experience a “good hurt,” that can indicate they either have a muscle imbalance or a knot in the muscle.

In addition to the five exercises, a tennis ball, foam roller, or massage are all effective ways to help remove knots and eliminate muscle imbalance. By using these methods, you’re taking something that functions almost like scar tissue, and giving it more slack. When you give your body more slack, you give it more forgiveness. Ultimately, that leads to a more effective, younger-feeling body.

Muscle imbalances can affect a person in many different ways. By eliminating imbalances, a person can see quality of life improve physically, mentally and spiritually. However, fixing muscle imbalance is one piece of the puzzle to realizing optimal health. I encourage you to address any imbalance, but to get real and lasting results a Multi-Therapeutic Approach must be implemented. My MTA involves diet change and variation, proper exercise, fasting, True Cellular Detox™, emotional detox, and more. Combining multiple proven health strategies is the most surefire way I know to fix cellular dysfunction and enjoy your best life.

New research is now indicating that receiving Chiropractic adjustments to the pelvis can increase vertical jump height.  This new research further solidifies the stance of many professional and collegiate teams with providing Chiropractic care for their athletes. In addition to injury prevention this research proves that chiropractic care results in an increase in sports performance.

Please read the full research article below:

The influence of pelvic adjustment on vertical jump height in female university students with functional leg length inequality

Wontae Gong, PhD, PT1
Abstract

[Purpose] This study aimed to investigate the effect of pelvic adjustment on vertical jump height (VJH) in female university students with functional leg length inequality (FLLI). [Subjects] Thirty female university students with FLLI were divided into a pelvic adjustment group (n = 15) and a stretching (control) group (n = 15). [Methods] VJH was measured using an OptoGait. [Results] After the intervention, jump height improved significantly compared with the pre-intervention height only in the pelvic adjustment group, while FLLI showed statistically significant improvement in both groups. [Conclusion] Pelvic adjustment as per the Gonstead method can be applied as a method of reducing FLLI and increasing VJH.

Key words: Pelvic adjustment, Functional leg length inequality, Vertical jump height
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INTRODUCTION

The pelvis, a structure located between the hip joint and the lumbosacral spine and attached to several muscles, regulates the movement of the hip joint and lumbosacral spine. The position of the pelvis is the most critical factor determining the sagittal alignment and posture of the human body1). Only when the pelvis is in the neutral position can be in the right posture, move the upper and lower body in the dynamic posture, and improve daily movements and ambulatory ability2).

Functional leg length inequality (FLLI) worsens due to pelvic tilt in the medial plane and pelvic rotation in the sagittal plane3). Therefore, FLLI might be improved by pelvic adjustment. High-velocity and low-amplitude (HVLA) adjustment has been widely utilized as a general chiropractic adjustment method4). Many studies have indicated that leg length inequality (LLI) causes posture alteration3), limiting exercise and causing tension of the muscles and other soft tissues5). LLI is accompanied by several clinical symptoms6) such as lumbar pain7) and hip pain8). Correcting leg length inequality reportedly reduces pain, increases mobility, and improves posture9).

Vertical jumping is practiced to enhance the muscular strength and endurance of the leg and serves as a barometer of muscular strength10). There have been studies in which plyometric training was undertaken to improve leg muscle strength11), dynamic stretching was applied after jogging for 5 minutes to improve vertical jump height (VJH)12), or HVLA manipulation was performed for talocrural joint dysfunction13). However, there has been no study in which FLLI was corrected and VJH was measured as a barometer for leg muscle strength. Many studies have assessed the effect of pelvic adjustment on FLLI14), posture4), pressure on the foot, and balance15). However, no study has investigated the changes in FLLI and VJH resulting from just a single adjustment. Therefore, this study aimed to assess the immediate effects of a single pelvic adjustment on FLLI and VJH in female university students with FLLI.

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SUBJECTS AND METHODS

A total of 30 female university students with an FLLI of more than 10 mm between the left and right legs were selected and randomly assigned to one of two groups: the pelvic adjustment group (adjustment group, n = 15) and control group (stretching group, n = 15). The exclusion criteria were as follows: anatomical LLI; degenerative osteoarthritis; muscle, bone, or nervous system problems; ankle joint, knee joint, hip joint, or lumbar pain; limited range of motion due to burn or postsurgical scarring; and regular leg exercise. This study was approved by Korea Nazarene University’s Institutional Review Board, and the safety of all subjects was protected during all parts of the experiment. All subjects understood the purpose of this study and provided written informed consent prior to participation in accordance with the ethical standards of the Declaration of Helsinki.

The age, height, and weight of the subjects in the adjustment group were 23.5±4.7 years, 163.0±5 cm, and 54.1±5 kg, while those in the stretching group were 22.2±6.3 years, 162.7±6 cm, and 53.1±6 kg, respectively. Gender was analyzed using the χ2 test, while age, height, and weight were analyzed using the independent t-test. As these analyses detected no statistically significant differences (p>0.05), the two groups were deemed identical.

The pelvic adjustment performed in the adjustment group consisted of an HVLA technique administered in the prone posture in accordance with Gonstead’s theory. Subjects were instructed to lie prone, their pelvic height was checked, and the posterior-inferior innominate bone was given an anterior-superior impact while the anterior-superior pelvis was given a posterior-inferior impact. When making these impacts, the therapist put one of his hands on top of the other, placed them on the posterior-superior iliac spine or the ischial spine, and then gave the impact using his own weight, gravity, and acceleration14). This adjustment was performed 3–5 times by one skilled physical therapist with more than 10 years of clinical experience. The control group stretched the backbone erector, rectus abdominis, iliac muscle, psoas major, quadriceps muscle, leg adductor, and quadratus lumborum adjacent to the pelvis in order to resolve muscular imbalance that could further the pelvic imbalance. In the process, the therapist assisted the subjects in performing additional height training for each muscle and maintaining each posture at the maximum height for 10–15 seconds. The subjects then resumed the initial posture, rested for 5 seconds, and repeated the stretching one more time. Stretching was done three times per posture for a total of 15 minutes4).

For leg length measurement, subjects lay straight on a bed, and the tape measure method (TMM) was used to measure the leg from the anterior superior iliac spine (ASIS) to the medial malleolus. Beattie et al. reported that LLI as measured by the TMM did not show a significant difference from radiological findings. We were therefore confident in the reliability of using the TMM for measuring leg length16). The measurement started from the ASIS so that pelvic bone-related problems such as pelvic tilt and pelvic asymmetry could be included.

We used an OptoGait (Microgate Srl, Bolzano, Italy), a system for optical detection, to analyze ambulation and measure VJH. On its signal-sending bar, there are 96 LEDs that communicate via an infrared frequency. The signal-receiving bar has an identical number of LEDs. We installed the signal-sending and signal-receiving bars of the OptoGait one meter apart on a flat surface. When a subject performs a vertical jump between the bars, the bars calculate the time at which the subject touches the floor or stays in the air and communicates this information by sending and receiving 1,000 signals per second, generating accurate data. Based on this basic data, the OptoGait software calculates the precise VJH.

Leg length and VJH were measured before and after the intervention. The measured data were analyzed using the statistics program SPSS 12.0 KO (SPSS, Chicago, IL, USA), and the collected data are presented as averages and standard deviations. The significance of pre- and post-intervention differences was tested using the paired t-test, and the significance of between-group differences was tested using the independent t-test. The p-value α was set at 0.05.

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RESULTS

In the pre- and post-intervention comparison, VJH improved significantly only in the adjustment group, while FLLI improved significantly in both the adjustment group and the stretching group (p<0.05) (Table 1). When comparing the pre-intervention data, post-intervention data, and changes between the pre- and post-intervention data, VJH showed statistical significance only for the changes between the pre-and post-intervention data, while FLLI showed statistical significance for post-intervention data and changes between the pre- and post-intervention data (p<0.05) (Table 2).



Table 1.
Comparison of the Pre- and post-intervention data for VJH and FLLI in each group (mean±SD) (Unit: VJH-cm, FLLI-mm)


Table 2.
Comparison of VJH and FLLI between the adjustment group and stretching group (mean±SD) (Unit: VJH-cm, FLLI-mm)
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DISCUSSION

The pelvis supports the abdomen, connects the spine and legs, and is involved in transferring weight from the spine to the legs when a person stands up, maintaining a straight posture and enabling smooth arm movements17). Due to their erect ambulation, human beings are exposed to gravity and can thus be subject to a malalignment of the pelvis and legs affecting posture, ambulatory pattern, and balance. LLI is easily observed clinically and causes functional disturbance of normal biomechanics18).

Winter and Pinto reported that pelvic obliquity is caused by LLI19), and Mccaw and Bates explained the relation between biomechanics and spinal deformity due to LLI20). Defrin et al. reported that when a shoe insert was used in 22 chronic back pain patients with LLI of 10 mm and less, pain intensity and muscular weakening were reduced18), which appears to be due to reduced pain and muscular weakening attributed to decreased pelvic tilt resulting from LLI adjustment. On the basis of previous studies on pelvic adjustment, Alcantara et al. reported that following adjustments using fast and slow speed amplitudes in patients with sacroiliac joint obliquity, pain was reduced, and patients could resume daily life and work21). Park et al. reported that balance in 20 elderly men was improved through pelvic adjustment according to the Gonstead method15). In this study, FLLI was reduced after pelvic adjustment, a finding similar to a previous study in which pelvic adjustment helped reduce FLLI and the pressure difference between soles14).

In this study, stretching was not associated with increased VJH, while pelvic adjustment was. In a previous study by Ryan et al. in which subjects jogged for 5 minutes in order to improve VJH, a barometer for leg strength, and then performed dynamic stretching, VJH was increased as compared with a control group that only jogged for 5 minutes12). In the present study, it is suspected that VJH did not increase because only static stretching was applied. Hedlund et al. reported that VJH showed a statistically significant increase following 3 weeks of chiropractic HVLA manipulation in 22 female handball players with talocrural joint dysfunction, which is similar to the findings of the present study13).

Pelvic adjustment balances the left and right pelvic height and left and right anterior and posterior rotation of the hip bones, which, in turn, leads to FLLI improvement. It also balances the left and right muscle lengths of the rectus femoris and sartorius, which are involved in the hip bone’s anterior rotation, and the hamstring and gluteus maximus, which are involved in posterior rotation. This seems to explain the improvement in vertical jump ability. We recommend that pelvic adjustment be applied for decreasing FLLI and increasing VJH, a barometer for leg muscle strength, in the future.

Bernadette Banda’s fitness journey begins with her ambition to become healthier and lose weight. She was introduced to CrossFit at Push-as-Rx ® and it was her first encounter with the trainers that kept her motivated.

Inspired to continue training at Push as Rx, Banda shares her uplifting story for others to find the encouragement to pursue a healthier lifestyle like she did. Bernadette Banda displays her greatest gratitude for the opportunity she was given to improve her life at Push as Rx.
  
PUSH-as-Rx ®™ is leading the field with laser focus supporting our youth sport programs. The PUSH-as-Rx ®™ System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics.

Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team. Immediately, we adjust our methods for our athletes in order to optimize performance.

This highly adaptive system with continual dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx ®™ offers specialized extreme performance enhancements to our athletes no matter the age.

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ® 915-203-8122
Facebook: https://www.facebook.com/crossfitelpa…
PUSH-as-Rx: http://www.push4fitness.com/coaches/

Information: Dr. Alex Jimenez – Chiropractor: 915-850-0900
Linked In: https://www.linkedin.com/in/dralexjim…
Pinterest: https://www.pinterest.com/dralexjimenez/

Jacqulyn Rivera was looking for a challenge when she found Push-as-Rx ®™, and with the range of intense Cross Fit exercises available, she immediately fell in love. Jacqulyn wanted to be healthy, to look and feel good and Push as Rx helped her develop a different outlook on fitness. Jacqulyn enjoys how the trainers focus on working with everyone in order to meet each individual’s required goals.
 
PUSH-as-Rx ®™ is leading the field with laser focus supporting our youth sport programs.  The PUSH-as-Rx ®™ System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics.

Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team.  Immediately, we adjust our methods for our athletes in order to optimize performance.  This highly adaptive system with continual dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times.

Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.  PUSH-as-Rx ®™ offers specialized extreme performance enhancements to our athletes no matter the age.

Recommend: PUSH-as-Rx ® 915-203-8122
Facebook: https://www.facebook.com/crossfitelpa…
PUSH-as-Rx: http://www.push4fitness.com/coaches/

Information: Dr. Alex Jimenez – Chiropractor: 915-850-0900
Linked In: https://www.linkedin.com/in/dralexjim…
Pinterest: https://www.pinterest.com/dralexjimenez/

PUSH-as-Rx ® fitness facility owner and Exercise Physiologist, Daniel Alvarado goes into crossfit and all its glory.

We all know exercising on a regular basis is critical for vitality and well-being not only for today but as we age. The choices could be overwhelming leaving the consumer doing nothing at all, with thousands upon thousands of health clubs and fitness programs sprouting up throughout communities. I’d like to introduce one to among the very best exercise plans out there – CrossFit, today.

Crossfit

You soon will as accredited trainers, fitness centers, should you’ven’t yet discovered of CrossFit, and programs are popping up all across the country offering elite physical fitness to the user.

CrossFit originated as a plan for military forces, police and fire departments, as well as other such organizations to keep their members in the very best shape in their lives. CrossFit has taken the country by storm encouraging anyone from grandparents to specialized elite military personnel to join this growing fitness movement, today.

The Foundations of CrossFit

CrossFit is a core strength and conditioning program made to generate wide-ranging responses out of anyone who engages consistently in this training. That is not a specialized program but one designed to optimize physical performance in every one of the ten fitness realms. These ten fitness realms are as follows:
 
10 Fitness Realms CrossFit Works:

• Cardiovascular and Respiratory
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Agility
• Equilibrium
• Precision

The CrossFit program is intended to increase physical performance of athletes in all physical performance jobs. Qualified CrossFit athletes perform at the maximal amount in multiple, physical challenges that are varied, and randomized.

This is actually the kind of strength and fitness called upon in the line of work such as police, fire fighters, as well as the military. CrossFit has been demonstrated time and time again to be successful in these venues.

Nevertheless, you don’t need to be a top athlete to engage and gain from CrossFit. In fact, everyone from highly conditioned athletes to senior citizens have began CrossFit and benefited from the plans profoundly. The load as well as intensity of the workouts predicated on amount of physical fitness although the difference isn’t in the program.
 
CrossFit Athletes Train In These Areas:

• Gymnastics
• Rowing
• Swimming
• Cycling
• Running
• Olympic weightlifting
• Variety of sports

Nutrition & CrossFit

This comprehensive, successful program doesn’t quit with the physical action part of being healthy and in shape. CrossFit encourages certain eating habits too.

CrossFit sportsmen are encouraged to eat the following:

• Thin meats (30% of calories)
• Vegetables
• Some fruits
• Nuts and seeds
• Low carbs
• No sugar

The CrossFit nutritional element of the program solidifies avoid ones that are bogus, processed and what I’ve been telling you here too; to eat only fresh, actual foods. The truth is, CrossFit advocates you shop only on the perimeter of the supermarket where you’ll discover dairy product that is healthy, lean meats, and fresh, wholesome produce. It counsels its athletes to prevent the grocery store aisles laden with , highly processed and refined foods that are fake. I couldn’t concur more.
 

CrossFit’s Strategy To Supreme Fitness

The CrossFit theory to vitality and ultimate health doesn’t follow that which you find in conventional health club and fitness center settings. Actually, they scoff at many of the modern’ approaches that are apparently ‘ to physical fitness in these facilities. As opposed to the typical thirty minute treadmill or stationary bike exercises followed up with a round of fixed gear exercises, CrossFit takes a tiny different, perhaps more ‘ old school’ strategy to fitness. In their own words here’s how they describe the causes behind their fitness strategy.

“Compound or functional movements and high intensity or anaerobic cardio is drastically more efficient at evoking nearly any fitness result that is desirable. Startlingly, this really is not an issue of view but yet the marginally effective old ways persist and are virtually worldwide.” and sound irrefutable scientific fact.

The CrossFit strategy to fitness that is ultimate is consistent with high degree university sports training programs as well as professional sports teams. And again, the CrossFit program is ideal for just about any age, fitness level, or sex. Participating in CrossFit exercise could function as the very best thing you do for you life today.

Here Are Some Examples Of CrossFit Exercises:

CrossFit Exercises:

• Snatch
• Squat
• Deadlift
• Push press
• Bench press
• Power clean
• Pull ups
• Dips
• Push ups
• Stands that are hand
• Pirouettes
• Cartwheels
• Muscle uninterruptible power supply
• Sit ups
• Scales
• Holds

Equipment Used In CrossFit

• Bikes
• Track
• Olympic weights
• Bands
• Parallel bars
• Exercise mats
• Horizontal bar
• Plyometrics boxes
• Medicine balls
• Jump ropes

I urge one to take a serious look and leap in today. As you may begin to see the exercise equipment is fundamental enabling for most individuals to make their particular work out place in cellar or the garage. This is a fitness routine that is great. Check it out and discover ultimate fitness.

Note: Crossfit is an extreme exercise program. Always be sure you are knowledgeable about the correct strategy before adding weight to do move patterns. Consistently possess a trainer present pay attention to your body and to view your kind! Never work out with pain.

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6440 Gateway East Bldg B,  El Paso, TX 79905

CALL (915) 203-8122 NOW

El Paso

Central Location

6440 Gateway East Bldg B,
El Paso, TX 79905
(915) 203-8122

West Location

6100 Dew Drive
El Paso, TX 79912
(915) 740-2439

As a member of PUSH, you will have access to both locations. Each location is operated by different management, so the services offered at the Central and West location vary. The information on this website describes our Central El Paso location.

For more information about the West location, please visit https://www.facebook.com/Push2CrossFit or call (915) 740-2439.

Pricing

Scaled

PUSH 24/7 Fitness

$35 a month / 12-month contract
$40 a month / 6-month contract
3-month contracts are unavailable
$45 a month / without a contract

24-hour access with RFID card

Rx

PUSH CrossFit

$85 a month / 12-month contract
$100 a month / 6-month contract
$125 a month  / 3-month contract
$150 a month without a contract

We offer 10% off to all military
and law enforcement

FireBreather

PUSH CrossFit + PUSH 24/7 Fitness

$100 a month / 12-month contract
$120 a month / 6-month contract
$150 a month a 3-month contract
$170/ month without a contract
 

Personal Training

Choose Your PUSH Trainer

$250 a month for 12 sessions
$300 a month for 20 sessions

Choose your own trainer,
receive the benefits of regular weigh-ins & measurements, before & after pictures, and consistent mentoring and coaching

DROP-IN RATES

$15 / day
$10 / day when you pre-pay 3 days in advance
$30 / week

Out of town athletes only

PUSH APP

$25 / month

The PUSH App is offered at a flat rate of $25 a month regardless of any membership.

Receive personalized workouts, video training support, and other bonuses!

HOURS OF OPERATION

Monday-Thursday

5 a.m. – 8 p.m.

Friday

5 a.m. – 6 p.m.

Saturday

9 a.m. – Noon

Sunday

Closed

Open Gym

Monday-Friday

Noon – 2 p.m.

Classes are not led by a trainer during open gym and members can choose to design their own workout or follow the WOD.

6440 Gateway East Bldg B,  El Paso, TX 79905

CALL (915) 203-8122 NOW

Welcome to PUSH Fitness & Athletic Training

PUSH Fitness & Athletic Training is pushing the barriers of average gyms. Not only do we offer training sessions on the hour every hour but we also cater to the most athletic to the elderly and obesity of populations. We believe in making the commitment to change your lifestyle and not forcing you to.

By blending CrossFit and Personal Training, we are able to tailor make workouts that are very specific and individualized to each member no matter where they are physically. Ultimately PUSH’ing them to feel and look their absolute best.

We don’t stop there. PUSH also offers strength and conditioning programs, which improves the athletic ability of kids and teams of any sport at any age.

Our Services at PUSH


PUSH Crossfit

Crossfit is an intensive yet effective core strength & conditioning program. Our programming focuses on functional movement patterns, or, movements that you find in real life – pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.


PUSH Kids

PUSH Kids programming uses a combination of skill practice, workouts and games to build strength and conditioning in children. Our classes include elements of gymnastics, weight lifting, body weight movements, running, jump roping, and more.


Personal Training

We offer personal training services for individuals or small groups that desire highly customized, one on one (or group) fitness instruction at all levels. Count on us to design a program to keep you on track and to motivate you every step of the way.


Nutritional Coaching

What do I eat? We are here to support your physical transformation, and are happy to steer you in the right direction. We offer nutritional coaching to help our members learn how to properly fuel their bodies.


Athlete Development

Our training programs are designed for athletes that look to gain a competitive edge in their sport.  We provide sport specific services to help increase an athlete’s performance through mobility, strength and endurance.


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6440 Gateway East Bldg B,  El Paso, TX 79905

CALL (915) 203-8122 NOW

El Paso, TX. Chiropractor Dr. Alex Jimenez looks at exercise and fitness from a chiropractic perspective.

The advantages of exercise are plenty: Exercise might help prevent numerous conditions — to osteoporosis — from heart attacks and it can also prevent back pain and neck pain.
Cardiovascular, strength training, and flexibility training exercise all play a significant part in a healthy exercise routine, and each form of exercise contributes to spinal health.

Training & Stretches

Flexibility is something most people take for granted when they’re young, but growing elderly tends to make the significance of flexibility and stretching training a lot more clear as range of movement begins to fall. Yet, stretching and flexibility training may be incorporated into your fitness routine at any given age, and you may reap the benefits for a long time. Flexibility training can boost your mobility, balance, equilibrium, and posture, which will assist you to avoid back and neck pain. Pilates all, yoga, and flexibility training classes might help you enhance your stretches technique and lead to long-term flexibility.

Weight Training & Core Strengthening For Back Pain

You could believe strenuous exercise and strength training tend to be more prone to result in a back injury than to prevent one, but your overall spinal health along with function cans significantly enhance. With feeble back and abdominal muscles, on the other hand, you happen to be more inclined to encounter a back strain injury. For the best results, you will want to combine weightlifting with strengthening exercises that use your own personal body weight as opposition to maintain a healthier neck and back. Make sure do not fail core muscles such as transverse abdominals and the external obliques, and to alter your work outs.

Cardiovascular Exercise

Cardiovascular exercise has many health benefits, and it’s also an essential element of a well-rounded workout routine. One of the key advantages to cardiovascular exercise is the way it can simply help with weight reduction. Being obese or overweight can lead to worsening of spinal circumstances and puts extra strain on your back, so discarding some extra pounds with only a little help from cardiovascular activity can mean great things for your back and spine. Cardiovascular exercise also helps you build endurance, which can be essential for long-term health and will help with rehabilitation from spinal and back injuries. Naturally, cardio has wonderful effects on different aspects of well-being too, from enhancing mood and enhancing cholesterol amounts to lowering blood pressure. Because endorphin levels are boosted by cardiovascular exercise, it can also help alleviate outward indications of depression, which may add to the long-term pain experienced by some people. Like that were quality slumber is promoted by cardiovascular activity, and also a good night’s remainder is essential for back and spine well-being.

Exercise & Aging

It really is particularly important as we age, although exercise is very important at all ages. These deteriorations can impede, although decline of flexibility, range of motion, and function are a part of the natural aging process. Although vigorous action may be hard amongst aged adults, aerobic activity that is light still has tremendous health benefits, specially in comparison to no activity in the slightest. The quantity of exercise one needs so that you can see health benefits might surprise you — you are able to exercise at an intensity level which allows you to carry on a casual conversation and still see health benefits.1 If you have a few other health issues, such as for instance diabetes, high blood pressure, or a heart condition, specific activities may well not be healthy for you. Request your doctor about your planned exercise routine, in case you do not feel comfortable exercising by yourself, and consider exercising in the existence of a physical exercise device. Don’t forget to tune in to your own body, and cease exercise at once should you experience pain aside from muscle soreness that is typical.

The SpineUniverse Exercise Center shows you the top back stretches and neck stretches to maintain your spine powerful and healthy. Discover the crucial advantages of exercise as how to keep healthy as well.

When you want to shed serious weight, walking might not even come to mind. But it should.

“Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss,” says Art Weltman, PhD, director of exercise physiology at the University of Virginia. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. If your daily strolls haven’t made you skinny so far, your speed may be the problem. Many of us stride more like a window-shopper than a power walker. The goal—thankfully—isn’t crazy race-walker style; you just need to move at a challenging pace.

In studies, Weltman has found that women who do three short (about 30-minute) high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. (This despite the fact that both groups burn the exact same number of calories.)

The power walkers also drop about four times as much total body fat. “There is a strong relationship between intensity of exercise and fat-burning hormones,” says Weltman. “So if you’re exercising at a pace considered to be hard, you’re likely to release more of these hormones.” The best part: When women walk, deep abdominal fat is the first to go. That’s a scientific fact we can get excited about.

Another happy truth: Although you’re moving at a fast clip, power walking is still easier on the joints than running. “During walking one of your feet is always in contact with the ground,” says Weltman, “but during running there’s a float stage where your whole body is lifted in the air. Then you come back down and subject your body to the impact.”

That’s why walking is a smart long-term fitness plan. To get you off on the right foot, here’s a complete primer, from how to tweak your speed for maximum burn to what gear you need (hint: almost none). Follow the workouts and wisdom—along with healthy eating—and not only can you lose those extra 10 pounds in three weeks, but you will have a no-fuss plan that you can do anywhere, anytime.

DIAL IN YOUR SPEED

To make sure your pace is on point, use these guidelines from exercise physiologist Tom Holland, author of Beat the Gym. For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.

Stroll. Think window-shopping pace, or an intensity of 4 on a scale of 10. It burns about 238 calories an hour.
Brisk walk. This means an effort of 5 or 6 on a scale of 10. It burns up to 340 calories an hour (at a 3.5 to 4 mph pace). While you can gossip about Mad Men, you need to catch your breath every few sentences.
Power walk. You’re torching off approximately 564 calories an hour (at a 4 to 5 mph pace). Moving at this clip, using your arms to help propel you forward and taking longer strides, your effort should be a 7 or 8 on a scale of 10. Talking is possible only in spurts of three or four words, but…you’d…rather…focus…on…breathing.

THE AMPED-UP PLAN

This program from Holland mixes a regular walking workout with interval routines to help you reach your power-walking quota of 30 minutes, three times a week. Aim to walk on three nonconsecutive days and either rest or cross-train on the other ones. If you cross-train (think power yoga or swimming), you’ll help your body recover; and with our diet, you’ll progress more quickly to dropping up to 10 pounds in three weeks.

TEMPO DAY

Burns about 220 calories:

Warm-up: Stroll for 5 minutes.
Workout: Maintain a power-walk intensity for 30 minutes.
Cooldown: Stroll for 3 to 5 minutes.

LONG-INTERVAL DAY

Burns about 355 calories:

Warm-up: Stroll for 5 minutes.
Interval Workout: Maintain a hard power-walk intensity (8 on a scale of 10) for 5 minutes. Recover at a brisk pace for 1 minute. Repeat for a total of 6 intervals.
Cooldown: Stroll for 3 to 5 minutes.

SHORT-INTERVAL DAY

Burns about 405 calories:

Warm-up: Stroll for 5 minutes.
Interval Workout: Maintain a hard power-walk intensity (8 on a scale of 10) for 2 minutes. Recover at a brisk pace for 1 minute. Repeat for a total of 15 intervals.
Cooldown: Stroll for 3 to 5 minutes.

WALK THIS WAY

When it comes to walking, your body and brain know what to do. Makes sense—you’ve been doing it since you took those first wobbly baby steps. But with these three form fixes, you’ll maximize your burn, big time.

Chin up. Your gaze shouldn’t be aimed at your feet, no matter how snazzy your sneakers are. Instead, focus on a point about 10 feet ahead of you. This will keep your stride longer and your neck comfortably in line with your spine.
Activate your abs. When you brace your core—pulling your belly button toward your spine—you automatically trigger good posture.
Squeeze your glutes. Your backside literally propels you through your walk. To get the most oomph—so you can go longer and faster—keep your glutes tight. Bad visual, good strategy: Imagine squeezing a winning lottery ticket between your cheeks.

4 WAYS TO BURN MORE FAT

So you’re the impatient type? Use these tricks to up the challenge and calorie burn.

Add hills. When you hit the hills on a treadmill or in your neighborhood, you increase your calorie burn by nearly 20 percent—and that’s just on a 1 to 5 percent incline.
Go off-road. Head out for a light but brisk hike and you’ll torch about 430 calories in just an hour. Credit the uneven terrain—which forces you to work harder. Sub this in for one of your weekly power walks.
Swing your arms. With elbows bent at 90 degrees and hands in loose fists, move your arms in an arc, keeping elbows tight to your body. This helps drive you forward, says Weltman, builds upper-body strength and can increase your burn by up to 10 percent.
Make longer strides. Instead of taking more steps, “work on increasing your stride length,” Weltman says. “You’ll cover more ground,” and that means more fat fried.

ITCHING TO RUN?

Let’s face it: Some of us would rather just run. But if you go from zero to Usain Bolt on your first outing, you might end up sidelined. Use this guide from Holland to transition from walking to running safely.

For the running newbie: Do this modified version of the Short-Interval Day (see “The Amped-Up Plan,” left) three times a week: Run for one minute (work up to two minutes over the course of a couple of weeks), walk for one minute and repeat for a total of 15 intervals. Do this for a few weeks, then transition to the Long-Interval Day, running for five minutes and walking for one, repeating for a total of six intervals. The goal is to eventually tackle Tempo Day—running for 30 minutes nonstop.

For the on-and-off runner: Assuming you have some running experience under your belt, you can dive right into the Long-Interval Day plan, subbing in running for the power walks. The intervals should be challenging, and the Tempo Day run should be done at a hard but comfortable pace.

For the gym-goer: You can also use this plan to cross-train, doing the exact same routines while on the elliptical machine, rowing machine or stationary bike.

Walk into any gym or health club and you’ll find people exercising their core. Core training has taken the world by storm, and for good reason, as every DC knows. Strengthening the core creates stability and better movement and helps prevent lower back pain. To help patients get the most from their efforts, it’s important they understand what they’re doing. You can explain the difference between the local and global muscles, as I’ve outlined below, and help your patients perform core work safely and effectively.

What Is the Core?

I like to tell patients that their core is a shorthand way of referring to all the muscles of their lower back/pelvis/hip area. It’s where your center of gravity is located and where movement begins. A strong core stabilizes the spine and pelvis and supports you as you move. The core has 29 pairs of muscles that fall into two categories:

– Local Muscles. Patients can think of local muscles as the deeper muscles, the ones close to the spine and responsible for stabilization. They don’t have much ability to move the joints. The local muscles are further broken down into primary and secondary categories. The primary local muscles are the transverse abdominus and multifidi (the two most critical muscles for providing stability). The secondary local muscles are the internal obliques, quadratus lumborum, diaphragm and pelvic floor muscles.

– Global Muscles. The global muscles are the outermost layer of muscle—they’re the ones you can feel through your skin. They’re responsible for moving joints. The global muscles in the core are the rectus abdominus, external obliques, erector spinae, psoas major and iliocostalis.

The core should operate as an integrated functional unit, with the local and global muscles working together to allow easy, smooth, pain-free movement. When the muscles work together optimally, each component distributes, absorbs and transfers forces. The kinetic chain of motion functions efficiently when you do something dynamic, like exercise or run.

Core Injury

An injury to one of the core muscles usually means an episode of lower back pain for your patient. When that happens, the deep stabilizers change how they work as a way to compensate for the injury and protect the area. The stabilizers now have delayed action; they’re turned on only after you move, instead of as you move. Because now they’re not functioning as they should, the brain recruits the global muscles to compensate. That causes a core imbalance. The result: pain in the lower back, pelvis and glutes (the big muscles you sit on).

Exercises designed to help get patients’ core muscles back in balance are the best way to prevent re-injury and avoid lower back pain. Traditional abdominal exercises are often recommended to strengthen the global muscles. These exercises can actually increase pressure on the lower spine. Similarly, traditional lower back hyperextension exercises meant to stretch out the lower spine also may actually increase pressure on it. A better approach to preventing lower back pain is restoring stability with the core exercises below.

Abdominal Brace

The abdominal brace activates all the contracting muscles in the abdominal wall, without involving the nearby obliques and rectus muscles. This exercise strengthens the connection between the global muscles and the deep local muscles. This helps restore the balance between them and improves spinal stiffness.

To get an idea of how the muscles in your core work, place your thumbs in the small of your back on either side of your spine. Next, do a hip hinge: bend forward from the hips about 15 degrees. You should feel the muscles in your lower back move as you bend and stand back up again.

To do the brace, stand upright and suck in your stomach, as if you were about to get punched. Hold hat for 10 seconds, then relax. Repeat 20 times; do three sets.

You’ll know you’re doing the brace correctly if you poke your extended fingertips right into your side below your ribs and then brace. You should feel the muscles move under your fingertips.

Curl-Ups

Curl-ups train the rectus abdominus, the long abdominal muscle that runs vertically from your breastbone all the way down on both sides of your bellybutton.

Start by lying on your back with your hands palm-up beneath your lower back. Bend one leg and put the foot flat on the floor; extend the other leg. Hold your head and neck stiffly locked onto your ribcage—imagine them as one unit. Lift your head and shoulders slightly off the floor by three or four inches and hold that position for 20 seconds. Your elbows should touch the floor while you do this. Relax and gently lie back again. Repeat 10 times. Switch legs and repeat 10 times gain. Do three sets.

Tip: If your patient has neck discomfort doing this, have them push their tongue against the roof of the mouth to help stabilize the neck muscles.

Side Bridge

The side bridge, also called the side plank, trains the quadratus lumborum, lateral obliques, and transverse abdominus muscles, all local muscles that help stabilize the spine.

Start by lying on your side. Place your top leg in front of your bottom leg (the heel of your top foot should touch the toe of the bottom foot). Raise your body using the down-side shoulder and elbow. Cap the opposite shoulder with your free hand. Hold for as long as you can, aiming for 30 seconds. Switch sides and repeat.

Bird Dog

This exercise is great for training the back extensors, including the longissimus, iliocostalis and multifidii.

Start on your hands and knees (quadruped position). Raise and extend the opposite arm and leg simultaneously, like a dog pointing to where the bird is.  Hold or eight seconds, then return to the quadruped position. Repeat eight times, then switch arms and legs and repeat for eight reps. Do three sets.

Conclusion

All the muscles of the core must work together to produce efficient and effective movement. The core is the center of the body’s motion—training it is a critical part of any exercise routine. Teaching your patients proper technique for core training will result in big benefits for them now and in the future.



Share this Core Strengthening guide with patients, courtesy of WebExercises